Diet Meal Plan that Works!

The best diet meals are those that allow good selection of nutritious and low fat foods. Studies have shown that the best way to lose weight is not to starve yourself. Eat 25% less calories than normal and you will lose weight. After several months your weight loss may plateau and you may need to decrease total calories in your diet meal plan by another 10% to keep losing weight.
Design your meal plan around foods that you enjoy but keep the total calories to a minimum. The average women meal plan should consist of 1200 to 1400 calories per day. This allows for good nutrition without feeling hungry all the time.
Most men can lose 2 or more pounds per week on a meal plan between 1500 and 1800 calories per day. Below is a diet that we think is easy to follow and consist of 3 main meals with 2 snacks.  If you need help designing a good meal plan to lose weight, we specialize in personal diet plans. Click Personal Diet Plan to start your personal diet plan.
 Breakfast Diet Menu

Fruit & Fiber Cereal or favorite cereal with milk – use 1% fat milk – 220 calorie

Water (1 cups) or

Coffee (1 cup) if desired

Mid Morning Snack

1 slice of wheat bread with low fat peanut butter – 100 calorie

sliced orange – 50 calorie

water (2 cups)

Lunch Diet Menu

Hamburger (lean beef) on toasted wheat bread with low fat cheese. Make at home and warm up at work – 320 calories

Healthy Choice Soup - turkey and rice (1 cup) – 90 calories

Water (2 cups)

Mid Morning Snack

Fuji apple - 80 calories

Water (1 cup)

Dinner Diet Menu

Tomato - Herb Chicken 

1/4 cup fat free chicken broth
1 small onion, chopped
2 garlic cloves, minced
8 ounce can tomato sauce
1/2 cup light corn syrup
1/4 cup red wine vinegar
1/2 teaspoon dried oregano 
1/2 teaspoon dried basil 
1/4 teaspoon white pepper
4 boneless chicken breasts, skinless 

1. In large nonstick skillet, heat broth over medium heat. Sauté onion and garlic for 2 minutes or until tender. Add tomato sauce, syrup, vinegar, oregano, basil and pepper to
onion mix. Bring mixture to boil and reduce heat, stirring occasionally.
2. Add chicken to sauce and simmer 15 minutes, stirring occasionally. 

3. Turn chicken and simmer an additional 30 minutes or until chicken is tender, stirring occasionally. Serve hot.

Makes 4 servings; Per serving: 270 Calories, 3 Fat Grams

Steamed cabbage or broccoli – 60 calories

Entenmann's Light cheese cake - 1 serving – 130 calories

Water (1 cup)

We specialize in designing personal diet plans to get the weight off. For your personal diet menus click Personal Diet Plan.


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Information contained in The Diet Forum is for increased awareness of diet and nutrition and in no way should be substituted for medical attention.  Consult your physician for diagnosis or treatment and  before beginning any diet program or exercise plan.